Blog Post

Friday 1-2-2015

5:30am and 9am classes only today. No afternoon classes.

Warm Up

*500m Row

*Spealler Warm Up

*2x 3 Press/3 Push Press/ 3 Push Jerk (empty barbell)

then

15-20 Min

Find 1 Rep Max Clean and Jerk

*No Press Outs

then

“Grace”

For Time:

30 Clean and Jerks 135/95

*5 Min time cap

*RX Standards for the Beast Board

Cash Out:

30 Hollow Rocks

2 x 15 KB Romanian Deadlift (Heavy)